Comparing Nutrients in 7 ounces Boiled Okra VS Onions

Macros Ratio

	Protein	Fat	Carbs
Boiled Okra	27%	7%	66%
Onions	10%	2%	88%

Macro Nutrients

	Boiled Okra	Onions	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	2.74% 79.4kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.089g	0.26% 0.083g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.089g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.9% 8.95g	14.3% 18.5g	130g per day for Men 19-50 years
Sugars	6.57% 4.76g	11.6% 8.4g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	3.53% 2.56g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 3.9g	g per day for Men 19-50 years
Sucrose	NA	% 1.96g	g per day for Men 19-50 years
Fiber	13% 4.96g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	6.63% 3.7g	3.9% 2.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Okra	Onions	Recommended Dietary Allowance
Vitamin A	3.1% 27.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	4.12% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	1.44% 0.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.45% 0.42mg	4.9% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	23% 91μg	9.43% 37.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	36% 32.3mg	16.3% 14.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.57% 0.54mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	66% 79.4μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Okra	Onions	Recommended Dietary Allowance
Calcium	15.3% 153mg	4.56% 45.6mg	1000mg per day for Men 19-50 years
Copper	18.7% 0.17mg	8.6% 0.077mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.055% 2.2μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	6.95% 0.56mg	5.2% 0.42mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	11% 0.26mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	9.07% 63.5mg	8.22% 57.5mg	700mg per day for Men 19-50 years
Potassium	7.88% 268mg	8.52% 290mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	7.76% 0.85mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	4.96% 184g	4.78% 177g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Okra VS Onions per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Okra versus 7 oz of Onions to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Okra vs Onions:

• 7 ounces of Boiled Okra have 2.9 times more Vitamin B1, 2 times more Vitamin B2, 7.5 times more Vitamin B3, 1.7 times more Vitamin B5, 1.6 times more Vitamin B6, 2.4 times more Vitamin B9, 2.2 times more Vitamin C and 100 times more Vitamin K than Onions.
• 7 ounces of Onions have insufficient amounts of Vitamin B3 and Vitamin K
• Both Boiled and Drained Okra as well as Raw Onions have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Boiled Okra vs Onions:

• 7 ounces of Boiled Okra have 3.3 times more Calcium, 2.2 times more Copper, 1.3 times more Iron, 3.6 times more Magnesium, 2.3 times more Manganese and 2.5 times more Zinc than Onions.
• Both Boiled Okra and Onions contain similar levels of Phosphorus, Potassium and Water per seven ounces.
• 7 ounces of Onions lack sufficient amounts of Zinc
• Both Boiled and Drained Okra as well as Raw Onions lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Okra have 1.5 times more Fiber and 1.7 times more Protein than Onions.
• While 7 oz of Raw Onions contain 2.1 times more Carbohydrate and 1.8 times more Sugars than Boiled and Drained Okra.
• 7 ounces of Onions provide inadequate amounts of Protein
• Both Boiled and Drained Okra as well as Raw Onions provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.